High School Xc Training
M- 1 mile of hills + 45 minute run
T- 2 mile warm up, 2 mile road race, 2 mile cool down
W- 45 minute run
T- 60 minute run
F- 1.5 mile warm up, 5 mile tempo (5:30 ppm), 1.5 mile cooldown
S- 60 minute run
S- 90 minute run
Thoughts and ideas about my above training? Too much? Too little? Should I be running doubles? Maybe a day off? I don't know, I feel like I'm making some progress, but I feel pretty dead most of the time. I want to break 15:20 this season.
If you feel pretty dead most of the time then you need to recharge. You could try adding a day off or you could try going a little easier on some of those aerobic runs.
5:30 pace for 5 mile tempo is solid.
duckfast wrote:
M- 1 mile of hills + 45 minute run
T- 2 mile warm up, 2 mile road race, 2 mile cool down
W- 45 minute run
T- 60 minute run
F- 1.5 mile warm up, 5 mile tempo (5:30 ppm), 1.5 mile cooldown
S- 60 minute run
S- 90 minute run
I'd go real easy or a fun bike ride on Monday and replace Tuesday's race with Monday's hills. You don't need to be racing weekly in the summer. If you want to mix it up at a road race or two, find one on a Saturday and use it as an occasional replacement for the tempo.
Actually, I'd do it a lot different because I'm a different guy...but if you're just interested in a small adjustment that is what I would do.
And good job keeping the 5 miler to 5:30. Some 15:20 guys would try to run it too fast. Let it vary based on the heat though. Don't kill yourself with 27:30 if it is 100 degrees out.
Yeah, I woke up at 7 am, was out the door by 7:30, so it was only like 70 out which was nice. I tried to chill the first half of the tempo run which I think helped me a lot at the end. Typically I will start out super fast and kind of gut it out but I don't think that's very good for a threshold workout.
That road race I did was a fun run that I had talked to my coach about and decided to do just to break up the monotony of training. It was my first road race, went 9:40, felt good. It was a "fun run" but all the good high school runners from the area go to it so it was a lot of fun. Like the first 5 places were high school kids going sub 10, then 6th place was like 15 minutes or something.
I think it's just all the endurance work that is hard for me. I'm more of a speed type of guy, can crank out a 4:14 mile, but I feel that working on my weak endurance is what helps me most to improve my times.
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